Week of Monday, December 17, 2012

Note: Track Night is at the GYM this week! (not at SMC)

Single-Sport: Running 

Short Interval (Track Night)
8-12 x 100m, recover 1:00

Hold efforts within 2-3 seconds

Long Interval
4-6 x 800m, recover 2:00

Hold each effort within 3-5 seconds 

Tempo / Time Trial
3 Mile trail run


Multi-Sport: Triathlon 

Short Interval
Swim (Monday): 8-12 x 25m on 1:00 (Swim Night)
Run (Tuesday): 8-12 x 100m, recover 1:00
Bike (Wednesday): 8-12 x 1/4M (400m), recover 1:00

Hold efforts within 2-3 seconds

Tempo / Time Trial
Swim (Friday): 1000m @ 85% 600m TT pace
Run (Saturday): 10M @ 85% 15k TT pace, or 3 Mile trail run
Bike (Sunday): 20M TT

Formula: (TT pace) x (2 – Tempo %) = Tempo pace.

Suggested workout days are listed in parenthesis but can be moved around to meet your schedule.  Crossfit as much as recovery will allow, at least 3 times per week.  Allow for one full rest day without workouts of any kind.  Post sport, time, distance, and/or pace to comments. 🙂

Holiday Hike!

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